When people hit their weight loss goals, it’s easy to assume the hardest part is behind them. However, maintaining that progress is a skill with its own set of challenges. In fact, sometimes, people are more prepared for the initial grind of weight loss than for the long-term effort required for maintenance.
This article aims to provide a collection of skills to manage maintenance more effectively while hopefully making it feel sustainable.
Let’s dig in!
1. Really understanding the role of your energy expenditure
Let’s start off by looking at possible changes in your total daily energy expenditure and BMR during the course of your weight loss.
As a reminder, your Total Daily Energy Expenditure (TDEE) is the number of Calories your body uses in a day to do anything and everything: breathe, move, heal, think, run, sit, lift, etc.
Calorie targets are personalized based on your energy use and the rate at which you want to lose or gain weight. For a deeper dive, read this article. In summary, your daily energy expenditure comes from four main components:
Basal Metabolic Rate (BMR): The energy your body needs to function at rest.
The energy your body needs to function at rest. Thermic Effect of Feeding (TEF): The Calories burned digesting and processing food.
The Calories burned digesting and processing food. Exercise Activity Thermogenesis (EAT): The Calories burned during exercise.
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